Meal Planning 101: Part 3 Series for Getting Results

meal planning tips

Part Three:  Tips from the Pro’s

To think, look, and act like a PRO, you must be a professional at meal planning and prepping!  None of this happens by accident; planning is critical to all of us from the weekend warriors to the professional athletes.  The more you can adopt the mindset of a professional, the easier and better your results with be.

Here are some tried and true tips for becoming a pro:

Spice it up

Meal planning can be a lifesaver for many of us.  It takes all the guess work out of what to eat and frees up energy and focus for other things.  But it can become a little monotonous and less than flavorful if we aren’t’ careful.  Spices and flavorings that do not add any sugar, salt, or fat to your plan are the key to enjoying your food:

    • Cinnamon, nutmeg, pumpkin pie spice – great on oatmeal, shakes, sweet potatoes
    • Hot sauce!  (need I say more)
    • Salt-free seasonings in the spice section
    • Flavored vinegars
    • Mustards
    • Pure extracts like vanilla, peppermint, anise, etc. (watch out for sugars in the fake stuff)
    • The 3 C’s – curry, cumin, and coriander
    • Fresh herbs like cilantro, dill, rosemary, thyme, parsley (very detoxifying too!)


Learning to cook without adding fat is simple.  Use a little water or broth instead of oil to sauté food in a non-stick pan.  When roasting/baking, use parchment paper to keep food from sticking without the use of oil.  Silicone baking sheets work great too.  Season with fresh or dried herbs and you have a no salt or fat added meal!

Freeze your shakes the night before and use as ice packs in your bag.  Heat your food in glass containers before leaving the house and have it ready for your next meal if a microwave isn’t available. Small containers for condiments/dressings, Ziploc bags for crunchier foods, and one-bowl meals can ease the burden of packing all your meals.

Family and Social Connections

Lastly, we cannot forget about those we are closest too. Often when we embark on a journey of change, those near and dear to us can have certain reactions. Some will be supportive for sure, others can have less positive responses to our desire and steps to change and improve. Their fear does not need to become your self-sabotage.

Strategies for Integrating a Healthy Lifestyle:


  • Live and let live
  • Be the example, not the teacher
  • Show them your desire for health and happiness
  • Allow them their own journey, enjoy your own

Social Acceptance

  • Stay connected with like-minded peeps
  • Don’t be a PITA – lead by example
  • Stay positive and interested in others

Eating Out

  • Eat in advance – stick to your meal plan
  • Call in advance or google the menu
  • Ask for your server’s help
  • Bring your own dressing or avocado
  • Tell your server what you need and what you don’t want


Where your FOCUS goes, your ENERGY flows.

  • Keep your focus on your goals, your results, and the positives along the way
  • Educate yourself – knowledge is power
  • Create new relationships with supportive people
  • Have a plan, write it down, and recommit to it daily
  • Remember your “Why’s”


Meal Planning 101: Part 1

Meal Planning 101: Part 2

Meal Planning 101: Part 3


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